Remember folks...this weekend CF Hot Springs is hosting the CrossFit Gymnastics Trainers Course...Saturday and Sunday. Cory will be at Lakeside High School track to have a fun track/field workout for everyone at 8 AM Saturday. THERE WILL BE NO WOD AT THE GYM.
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Warmup: 500 M Row, Front rack position prep, lunges, Russian KB swings
------------- Strength: Deadlift 3 x 1 rep Pendlay Row 3 x 5 reps ----------------- WOD: "8 Minutes of NO FUN" 8 Min AMRAP* 8 Hang Cleans 135/95 (Scaled loads 115/75 and 95/55) 8 Alternating Front Rack Lunge Steps - (in place) 135/95 - (trailing knee kisses the floor then stand perfectly vertical, feet together prior to alternating steps) *Drop the bar = 5 Burpees, immediately! 4 Min Rest then 800 Meter Run for time ----------- Post Wod Bonus: 75 to 100 ab movements of your choice Strength: Floor Press 3 x 1 rep 3 Attempts Max Strict Pull Ups ---------------- WOD: 12 Min AMRAP 5 Pull Ups 10 Push Ups 15 Wall Balls 20/14 WOD: Starting at 00:00 on the clock -
15 Mins to reach a 1 Rep Max or Heavy'ish Hang Full Snatch (once in hang barbell should not go below knee) Stop @ 15:00 Rest exactly 5 Mins then: Starting @ 20:00 12 Round EMOM of: 3 Power Snatch from floor 135/95 scaled loads - 115/75 or 95/55 Then...Max out on DU's after you do the 3 Reps each min For Example: If it takes you 20 seconds to do the 3 Snatches, you max out on DU's for the remaining 40 seconds but be ready.... top of the min you have to do it again. Stop 32:00 Warmup: 500 M Row, Squat Mobility
------------ Strength: Back Squat 3 x 1 rep (This means that once you work up to something heavy, you only get 3 attempts at something at or above your previous PR.) Good Mornings 3 x 5 reps ------------ WOD - For time: 30 Min CAP - 25 Calorie Row 25 Box over Jumps 24/20 25 Deadlifts 185/135 25 Burpees 25 Deadlifts 185/135 25 Box over Jumps 24/20 25 Calorie Row Class times tomorrow at 8 and 9 am only since a number of you will be out at the Warrior Dash in Amity. -------- Skill Work - 10 mins Double Unders or Triple Unders ----------------- WOD: 5 Min Double Unders 5 Min Mutant Makers* 95/65 3 Min Double Unders 3 Min Mutant Makers 95/65 1 Min Double Unders 1 Min Mutant Makers 95/65 Score = Total reps *Mutant Makers = Hang Squat Clean into a Thruster or some might call them "Hang Clusters" YouTube Demo below Warmup: 500 M Row, Russian KB Swings, Lunges
---------------- Strength: Sumo Deadlift 3 x 3 reps Stiff Leg Deadlifts 3 x 8 reps ------------------- WOD: Complete 3 rounds of the following - In 3 Mins Run 400 Meters* then Max Wall Balls 20/14 in whatever time is left on 3 min clock Rest 3 mins between rounds *We may adjust your distance after the 1st round if necessary. Warmup: 500 M Row or 400 M Run, Mash shoulders and triceps, Ring Raises, Handstand holds
------------ Strength: Shoulder Press 3 x 3 reps Pendlay Rows 3 x 5 reps --------- WOD: 15 Min AMRAP 150 Meter Row Sprint 5 Power Clean 135/95 5 Shoulder to Overhead 135/95 You might want to get a good nights rest tonight...
WOD starts at 15 after the hour...be on time...which of course is to say...be there early. -------------------- WOD : 4 Rounds for time - (30 Min Time CAP!!!) 30 Kettlebell Swings 70/53 25 Burpees 20 Ab Mat Sit Ups 15 Chest 2 Bar Pull Ups 10 Hand release Push Ups Finished or not...you will stop at the 30 Minute mark...then you will get on the rower for 10 minutes of recovery at about 70% of your capacity. For example...if you row a 1:30 to 1:45 per 500 pace...then you should be around 2:15 to 2:30/500 pace for 10 minutes. Warmup: Line/Agility Drills, Squat and front rack prep
---------- Strength: Front Squat 3 x 3 reps Good Mornings 3 x 5 reps ------------- WOD: For time 21-15-9 Front Squats 95/65 Box Jumps 24/20 |
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